2) Time to get some exercise â normally an average of at least 30 minutes a day. You donât have to join a health club and start grunting in the weight room â even moderate walking is great. Ask your doctor to help you develop a plan thatâs right for your needs. Exercise is a habit just like any other, once you get in the swing, youâll get addicted to feeling great.

3) Watch the salt (sodium). Youâve probably heard this advice before, and itâs true, but not for everyone. Around 58% of people with high blood pressure are âsalt sensitive.â If you are salt sensitive, itâs best to keep sodium intake to no more than 2,400 milligrams a day, or ideally under 1,500 mg a day. Processed and fast foods are packed with sodium. If you keep a âsalt logâ for a single day youâll be amazed at just how much is in our diets. You can easily exceed the entire days recommended amount in a single fast food meal.

4) Get your potassium. Most people eat a sodium to potassium ratio of 2:1 – we eat twice as much sodium as we do potassium. The ideal ratio for blood pressure control is 1:5 – we should be eating five times more potassium than sodium. Excellent dietary sources of potassium are: apricots, avocado, bananas, cantaloupe, honeydew, kiwis, lima beans, milk, oranges and OJ, potatoes, prunes, spinach, tomatoes and squash. Another way to reduce sodium and get more potassium is by switching your table salt to potassium-salt products like ‘NoSalt’ and ‘NuSalt’ – both are available at most supermarkets.

5) No more “Heavy Metal”. Now, we’re not talking about the music here – we’re talking about lead, cadmium and mercury – all of which are linked to hypertension. For example, if you live in an old house with lead pipes, you might have lead poisoning – which can impair the liver and cause high blood pressure. Smoker? Cigarette smoke contains cadmium. Dental fillings? Many, but not all, contain mercury. You can find out if you have unhealthy levels of heavy metals in your body through a simple test called ‘hair mineral analysis.’

6) Time to get your weight on target. Do you know what your ideal weight is? Most people donât. Simple solution: ask your doctor. Added pounds make your heart work overtime. In nearly all cases, high blood pressure is reduced or eliminated along with unwanted weight. Losing weight isnât one size fits all (no pun intended), everyone is different. Ask your doctor to help you develop a custom plan thatâs right for you.

11) Get enough sleep. Emerging research suggests that sleep deprivation and high blood pressure are linked. Whatâs more important â that last hour of late night TV or waking refreshed and feeling great?

12) Manage your stress. We live in a time when people are exposed to more stress than frankly our bodies were designed to handle. Just like you wouldnât skip a shower, or brushing your teeth, or not eat for a whole day, you need to make time every day for deep relaxation. TV time and surfing the net donât count – those are the potato chips of the relaxation world. Guided Breathing, through techniques such as the Breathtaking Nature Method, is one of the easiest, fastest and most powerful ways to get your daily dose of deep relaxation.

To learn more about natural ways to lower your blood pressure without drugs, watch our FREE video “127 Secrets that the Drug Industry DON’T Want You to Know” at www.LowerBloodPressureDrugFree.com.